ChrisBR's work in progress

New to gymnastics type training. Pretty much a true beginner. Got my rings earlier this week. Let's see how this goes.

Height - 6'1

Weight - 240lbs

Plan to focus on greatly improving on the warm-up and doing a scaled down WOD. Chalk this week up as GPP. Starting normally next week.

Honestly I'll be happy when I can knock out the warmup in 6 min.

JAN 25 2012

Plank - 40s/40s/25s

Reverse Plank - 60s/60s/60s

Hollow Hold - 30s/20s/20s

Arch Hold - 45s/30s/30s

Chin grip dead hang - 40s/25s/25s

Ring support - 25s/20s/15s

Ring Dips - 6/4/4

Ring Rows (feet floor) - 10/10/10

JAN 27 2012

Plank - 4 X 20s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 4 X 20s

Chin Grip Dead Hang - 4 X 20s

Ring Support - 4 X 10s

BW Squat (feet close) 4 X 15

1 arm 75lb kettlebell swing R4 X 10 / L 4 X 10

Front neck bridge (knees) - 3 X 10

Reverse neck bridge - 3 X 10

JAN 30 2012

Plank - 3 X 20s

Reverse Plank - 1 X 60s

Hollow Hold - 3 X 15s

Arch Hold - 3 X 20s

Chin Grip Dead Hang - 3 X 20s

Ring Support - 3 X 10s

RLL bodyweight from the top of a standing freezer 3 X 5

Assisted SLS (one hand on ring) R 1 X 5 / L 1 X 5 ----- R 2 X 2 / L 2 X 2

Don't have equip or partner for arch ups so sub'd 1 arm swing w/ 75lb - R 3 X 5 / L 3 X 5

Tried Straddle L from floor and failed...no PB...replaced with L sit low on rings - 6 X 10s

JAN 31 2012

Plank - 3 X 20s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 X 20s

Chin Grip Dead Hang - 3 X 20s

Ring Support - 3 X 10s

Wrist Pushups (can't do the full motion yet) Fist x 5 / Back wrist x 5

Cast Wall Walk - 5 X 2

Pike Box Press He - 2 X 4

PL Floor Run (attempted HS Wall Run but was very shaky) - 40s / 1 min / 1 min / 45s / 30s / 30s

I was all f'd up today...just leave it at that. :x

FEB 02 2012

Plank - 3 X 20s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 X 20s

Chin Grip Dead Hang - 3 X 20s

Ring Support - 3 X 10s

4 rounds:

Cast Wall Walk - 2

HeSPU - 3

Cast Wall Walk - 2

Box HeSPU - 5

Cast Wall Walk - 2

Pike Pushup - 7

took a lot longer breaks than allotted, but got all the reps with the easier versions. all in all i think this took about 80 minutes to complete. tired and hungry and forgot about the wrrist pushups. felt a lot better than TUES

FEB 03 2012

Plank - 3 X 20s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 X 20s

Chin Grip Dead Hang - 3 X 20s

Ring Support - 3 X 10s

Pullps - 3 X 3

XR Ring Dip - 3 X 3

L-sit PB Tuck - 3 X 10s

Inverted Hang XR - 4 X 5s

Back Lever Tuck XR - 4 X 5s

Front Lever Tuck XR - 7 x 3s

XR Handstand hold box - 3 x 5s

German Hang - played with the position. couldn't really pull off anything that counted

Wall ext - 2 X 10

FEB 06 2012

Plank - 3 X 20s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 X 20s

Chin Grip Dead Hang - 3 X 20s

Ring Support - 3 X 10s

Inverted Hang 3 X 5s

BL tuck 3 X 10s

Tempo Rows - XR Ground - 3 X 5

Advanced Frog Stand 2 X 13s 1 X 8s

Tempo Pushup - 3 x 5

FL tuck - 3 X 3s

Tempo HLL tuck half 3 X 2 / 3 X 1 (grip was weak) abs too

Bridge Wall Walks - 4 x 2

tempo was 3,2,3

FEB 07 2012

Plank - 3 X 20s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 X 20s

Chin Grip Dead Hang - 3 X 20s

Ring Support - 3 X 10s

Towel Chinup - 1 X 6 / 1 X 3

Inverted Hang - 2 X 5s

Rows - XR Elevated - 2 X 9

Lsit PB Tuck - 3 X 10s

backed off today.

Plank - 3 X 20s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 X 20s

Chin Grip Dead Hang - 3 X 20s

L sit PB tuck - 3 X 10s

3 rounds of:

Backward run 60yards

Assisted SLS (towel on bar) L3 X 2 / R 3 X 2

NGHR (hands mostly) 3 X 3

Hip Extensions

Front L 5 / R 5

Side L 5 / R 5

Front to back to front L 5 / R 5

FEB 14 2012

Plank - 3 X 20s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 X 20s

Chin Grip Dead Hang - 3 X 20s

Ring Support - 3 X 10s

3 rounds of:

XR Pull Up / XR Dip

Ring Support (3s) ---> L-sit XR tuck (5s)

Handstand Wall Supported (10s)

Inverted Hang 5s ---> Back lever tuck XR 5s

4 rounds of

FL tuck (xr) - 5s

HS wall supported - 15s

Back lever tuck - 10s

Wall extensions 2 x 10

Front Bridge - 1 x 10

Wrestler Bridge - 1 x 10

FEB 16 2012

Plank - 3 X 20s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 X 20s

Chin Grip Dead Hang - 3 X 20s

Ring Support - 3 X 10s

3 sets of:

Frog Stand - 15s

Tempo MU negative (on tiptoes for transition) X 5

Inverted Hang (3s) ---> Back Lever Tuck (10s)

Tempo RLL - 5

Hip high tuck (was incorrectly labeled as FL in previous log entries) - 5s

Tempo V-ups tuck - 4

Bridge wall walks - 5 X 2

Tempo was 4-1-2

FEB 17 2012

Plank - 3 X 20s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 X 20s

Chin Grip Dead Hang - 3 X 20s

L-sit PB tuck - 3 X 10s

4 rounds:

L sit PB tuck (3s) ---> Planche tuck PB (3s) [sloppy]

HeSPU Box - 3

L sit PB tuck (3s) ---> Planche tuck PB (3s) [sloppy]

Clap pushup (knees) 5

L sit PB tuck (3s) ---> Planche tuck PB (3s) [sloppy]

Chair dips, feet elevated (fast) 7

Wrist Pushup 2 X 5 (fist) / 2 X 5 (back of wrist)

Shoulder stretches

really shocked i hit the transition on the l sit to pl. was sloppy and shaky, but made it without touching the floor using 8 in Parallettes.

FEB 20 2012

Plank - 3 X 20s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 X 20s

Chin Grip Dead Hang - 3 X 20s

L-sit PB tuck - 3 X 10s

Assisted GHR - 3 x 3

Overhead Lunges - Two 25lb DB L 3 x 5 / R 3 x 5

Backward run - 3 X 20m

L sit PB Tuck - 10 x 6s

FEB 21 2012

Plank - 3 X 20s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 X 20s

Chin Grip Dead Hang - 3 X 20s

L-sit PB tuck - 3 X 10s

Got some bungee cord

Shoulder prehab

Wrist pushups (knees+piked) 1 X 10

Cast wall walks 2 X 10

Pike box press HeS 2 X 5

6 cycles of Wall HS/Hes. Alternated each set. 30s stand / 45s rest

Wrist Pushups (knees+piked) 1 X 10

had to cut it a little short today

FEB 23 2012

Plank - 3 X 20s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 X 20s

Chin Grip Dead Hang - 3 X 20s

Ring Support - 3 X 10s

4 rounds:

2 Front Pulls (negatives)

Pullup XR ---> FL Tuck XR ---> reverse motion 4reps / 1min rest / 3 reps

2 Front Pulls (negative)

Jumping chins 7 reps

2 Front Pulls (negative)

Row XR Ground 5 reps

FEB 24 2012

Plank - 3 X 20s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 X 20s

Chin Grip Dead Hang - 3 X 20s

Ring Support - 3 X 10s

Muscle Up Negative (feet on floor transition) - 3 X 1

Bulgarian Dip - 3 X 1

L-sit XR Low - 3 X 5s

Janda sit ups - 3 X 3

HLL tuck half - 3 X 3

hip high tuck XR - 3 X 10s

Planche lean floor - 3 X 15s

Inverted Hang - 3 X 10s

Wall Extensions - 2 X 10

elbow/wrist pre hab

sore from yesterday. lower on the volume today.

FEB 27 2012

Plank - 3 X 20s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 X 20s

Chin Grip Dead Hang - 3 X 20s

Ring Support - 3 X 10s

BL tuck 3 X 12s

Pullup static hold top leg lift - 3 X 5

Row XR Elevated - 3 X 5

L-sit PB tuck - 3 X 12s

Close grip pushup - 3 X 5

Frog Stand - 3 X 10s

Hip High tuck - 3 X 10s

HLL tuck half - 3 X 5

Bridge wall walks - 2 X 10

Vacation Mar 2 - Apr 2. No workouts since Feb 27th. a set of pullups here and there, some handstand holds here and there, a few lsits, but nothing worth noting. Slight shoulder strain? My shoulder was bothering me for about a week before my last workout on the 27th. No pain now. Only after 4 weeks of doing pre-req FSP and WOD generously scaled down, I still had good results.

My weight went from 110kg to 109kg but the most noticeable difference physique wise was more definition in shoulders, bigger back, chest definition, a lot bigger biceps, and loss of stomach fat. Legs lost mass and appreared weaker, but that's my problem because of the lack of attention and weak SLS. These are the bodybuilding results. My best result that I remember came one day when I had to chase my dog who got out of the yard. I have a fence about 3ft high and i would always put my hands on top and jump over it by swinging my legs up to the side. Well that day I did the same, but felt like I pulled myself a good 4 ft in the air, easily clearing the fence and landing vertical on the other side. It felt cool and was unexpected since I did no tumbling, nor a lot of jumping over the past month.

After 3 weeks of vacation, no exercise, and eating a lot my weight is up to 114kg in 3 weeks. :shock:

Think I will switch to a M,W,F split because i wasn't completely comfortable with the m,tu,th,f yet.

Messed around with some max hold times today

Pre-Reqs

Plank - 60s/60s/43s (+20s gain)

Reverse Plank - 1 X 60s (same, but easier)

Hollow Hold - 25s (-5s, but form is a lot better. when i started, i wasn't pressing the back into the floor)

Arch Hold - 45s (same)

Lsit PB Tuck - 20s

Straddle L PB bent - 3s

MSH bent - 3s

Frog Stand - 30s

HS hold (wall supported) - 60s/35s

Pushups FX - 10

HeSPU box - 3 (was doing these wrong previously)

V-ups tuck - 10

V-ups Straddle - 4 (flexibility issue, lot of popping and started cramping)

Vups - 4

Made some gains and this was even with screwing myself in the cycle with time off and a 5kg weight gain. and looking back think i rushed some progressions where i shouldn't have (which probably attributed to the shoulder).

APR 07 2012

Max times

Chin grip hang - 50s (+10s)

Pull grip hang - 50s

Ring Support - 25s (+15s)

Inverted Hang - 40s

Pushup pos top hold xr - 35s

Back Lever Tuck - 15s

Hip High - 5s

Pushups XR - 7 reps

Pushups Bulgarian XR - 3 reps

Rows XR Ground - 10 reps

Rows XR Elevated - 10 reps

Rows XR Bulgarian - 6 reps

Pullup Negatives - 10 reps

Chinup Negatives - 10 reps

HLL Tuck Half - 10 reps

HLL Half - 3 reps

Weight: 114kg

Goals for this training cycle:

Non-specific - lose fat, gain muscle. strengthen my weak stomach.

Specific

add 10 seconds to all pre-req FSP's

+ 10 on my L sit

acheive a freestanding HS for at least 5 s.

Will do 3 days a week but will practice some skills on off days as i see fit.

APR 09 2012

IDO's shoulder routine

Plank 3 X 30s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 x 20s

Chin Grip Hang - 3 x 25s

L-sit pb tuck - 10 x 5s

Chin ups negatives (3s down) - 5 x 5

Dips negative (3s down) - 5 x 5

Concentrated chinup hold (top) - 6 x 5s

HLL Tuck Half - 5 x 5s

Bridge holds - 5 x 3s

APR 11 2012

Plank 3 X 30s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 x 20s

Chin Grip Hang - 3 x 25s

L-sit pb tuck - 10 x 5s

Double 75lb KB Front Squat - 5 X 5

Deck SQ - fail

BW SQ feet close (3 sec hold in hole) 5 X 5

75lb KB Swing - 5 X 20

1 leg BW calf raise - L 3 X 10 / R 3 X 10

Wall Extensions 3 X 10

APR 13 2012

IDO shoulder

Plank 3 X 30s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 x 20s

Chin Grip Hang - 3 x 25s

Cast wall walk (up, hold 20s in HS, down, rest 60s) 5

Jumping Pull-up 7 x 5

APR 16 2012

IDO shoulder

Wrist Pushups - 2 X 5

Plank 3 X 30s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 x 25s

Chin Grip Hang - 3 x 25s

Ring Support - 3 X 15s

L-sit PB Tuck - 14 X 5s

XR Elevated Rows - 6 X 5

XR Pushups - 6 X 5

Dips Negative (3s down) 5 X 5

HLL Tuck Half - 5 X 5

Front Neck Bridge - 2 X 10

Wrestler Bridge - 2 X 10

ChrisBR said:

(...) I did the same, but felt like I pulled myself a good 4 ft in the air, easily clearing the fence and landing vertical on the other side. It felt cool and was unexpected since I did no tumbling, nor a lot of jumping over the past month (...)

LOL - very nice, I like that!

How old are you ChrisBR?

Fred

Thanks Fred! It was a nice surprise. I'm 31

APR 18 2012

Plank 3 X 30s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 x 25s

Chin Grip Hang - 3 x 25s

L-sit PB Tuck - 5 X 10s

Deck SQ - fail

Deck SQ negative (very slow tempo transition from hole to back) - 3 X 5

Deck SQ - 5 X 1 (success!)

Heavy bag work - 2min on,1 off -- 5 rounds

Double 75lb KB FSQ - 3 X 5

75lb KB Swing - 3 X 20

1 leg BW calf raise - L 3 X 10 / R 3 X 10

Wall Extensions - 2 X 10

APR 20 2012

Plank 3 X 30s

Reverse Plank - 1 X 60s

Hollow Hold - 4 X 15s

Arch Hold - 3 x 25s

Chin Grip Hang - 3 x 25s

Cast wall walk (up, hold 30s in HS, down, rest 90s) 5

Chin ups - 5 X 5

Headstands (wall supported) - 3 X 60s

HLL tuck half - 5 X 5